METCON
3 rounds
400m Run
15 Power Cleans (95/65)
10 HSPU
rest 3 minutes
2 rounds
400m Run
15 Power Cleans (135/95)
10 HSPU
rest 2 minutes
1 round
15 Power Cleans (185/135)
10 HSPU
Strength
Front Squat
15 – 20 min to Find 1RM
Metcon
0-3 min
2 rounds of
3 Front Squats (115/95)
3 Burpees
3-6 min
2 rounds
6 Front Squats
6 Burpees
6-9 min
2 rounds
9 Front Squats
9 Burpees
and so on
Saturday Obstacle Course
Station 1
15 Cleans
15 Burpee Box Step Overs
15 Deadlifts
Lunges to…
Station 2
15 Tire Jumps
Lunges to…
Station 3
Weighted Ropes – Drag & Pull
Station 4
ZigZag Weight grab
15 Dumbell Push Press
Farmers Carry
15 Wallballs
Block Run Buy Out
Today, we made the exciting announcement of the opening of our second location CrossFit Lutz! We want to thank you, our membership, for creating the culture at CCP that made this possible. You are the reason that CCP and CFL will be successful together.
A little extra credit – Ring Muscle Ups? NBD
